Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1 + 1 Power Snatch from position 2
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from position 1 and 1 power snatch from position 2. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead. For the power snatch from position 2, focus on passing through position 1 on the way up and drive vertically.
Conditioning
Complete 10 rounds for time:
- 5 Overhead Squats
- 10 Burpees over the Bar
15-minute time cap
Notes
Today’s workout is a simple couplet of overhead squats and burpees. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The overhead squats should be a moderate weight that allows you to complete the 5 reps unbroken throughout the workout.
The burpees should take no longer than 1-minute to complete. Adjust the number of reps, if needed.